At the In-Shape:
Hip flexor: 105 x 11 x 4
Seated dip: 110 x 11 x 4
Leg press: 315 x 1, 220 x 8 x 4
Plate-loaded incline press (Hammer Strength MTS): 100 x 8 x 4 @10 (new to me; should do 90 next time)
Hamstring curl: 90 x 10 x 3
Seated triceps extension: 95 x 8 x 3, 70 x 10
Quad extension: 145 x 8 x 4
DB biceps curl: 20s x 10 x 4
Plate-loaded row (Precor): 90 x 10 x 4 @10 (also new to me; should do 90 x 8 x 4 next time)
The gym was absolutely packed, easily the fullest I've ever seen it. Between the machines I couldn't get to and the ones that have been removed, I managed about two-thirds of what I'd normally do, with a couple of substitutions. I get to use In-Shape for free through Socialized Medicine, but I'm seriously thinking of going elsewhere even if it (horrors) costs me money.
Staving off the decline, part deux
Moderator: Chebass88
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Cardio: Walked and jogged 3.85 miles in 53:55. Still in hamstring rehab mode, but went a little further and a little faster, and jogged a little more of the time.
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Cardio: Cycled 13.65 miles in 59:49, averaging 13.7 mph. Average/normalized/max power: 133/147/440W. Did the one climb of note in 7:25, averaging 178W. Mostly dawdled along except for the climb.
Bench: 165 x 1 @9.5; 120 x 7 x 8 @6-8 every 2.5 minutes
Squat: 185 x 4 x 6 @6-7 every 2.5 minutes; 155 x 8 @<6
Bench: 165 x 1 @9.5; 120 x 7 x 8 @6-8 every 2.5 minutes
Squat: 185 x 4 x 6 @6-7 every 2.5 minutes; 155 x 8 @<6
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Cardio: Walked and jogged 4.35 miles in 59:36. Still phasing in more jogging and less walking.
Hammer curls: 22s x 11 x 2, 20s x 11 x 3
DB lateral delt raises: 16s x 11 x 4
BB front raises: 37.5 x 11 x 4
DB rear delt raises: 17s x 9 x 4
Hammer curls: 22s x 11 x 2, 20s x 11 x 3
DB lateral delt raises: 16s x 11 x 4
BB front raises: 37.5 x 11 x 4
DB rear delt raises: 17s x 9 x 4
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Cardio: Cycled 9.54 miles in 41:00, averaging 14.0 mph. Average/normalized/max power: 126/140/481W. Adductors were really sore for some reason; maybe it's because I was squatting with a slightly wider stance a couple days ago.
OHP: 65 x (4, 5, 6) x 4 (60 total reps) @<6-7, every 2.5 minutes (30 seconds longer than usual)
Deadlift: 295 x 1 @8; 225 x 4, 5, 6, 4, 5, 6 (30 total reps) @<6-7, every 2.5 minutes
Ab rollouts: 4 sets of 12, with 1-minute rests
OHP: 65 x (4, 5, 6) x 4 (60 total reps) @<6-7, every 2.5 minutes (30 seconds longer than usual)
Deadlift: 295 x 1 @8; 225 x 4, 5, 6, 4, 5, 6 (30 total reps) @<6-7, every 2.5 minutes
Ab rollouts: 4 sets of 12, with 1-minute rests
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Cardio: Walked and jogged 4.49 miles in 59:24, averaging 4.54 mph. A little further, a little faster, a little higher ratio of jogging to walking.
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
At In-Shape (a different location from the one I've been going to):
Matrix pec fly: 85 x 15 x 4
Life Fitness seated row: 80 x 15 x 3; 80 x 12
Matrix leg extension: 70 x 15 x 4
Precor triceps extension: 50 x 15 x 4
Nautilus Nitro prone leg curl: 40 x 15, 30 x 15 x 3
Life Fitness arm curl: 40, 30, 30, 20 x 15; 30 x 10
Nautilus Nitro triceps extension (overhead-ish): 50 x 15, 12; 40 x 15 x 2
Matrix diverging lat pulldown: 60 x 15 x 4
Hammer Strength isolateral wide chest: 92 x 10, 110 x 10 x 3
Barbell shrug: 95 x 15 x 4
I was largely just trying stuff out. Some of the machines I used aren’t listed above because they sucked and I only did one set.
On the single-joint stuff I’ve resolved to do 4 sets of 15 with 1-minute rests, go as light as necessary, and put less emphasis on continually progressing. This was the first day of taking that approach, and it was a bit humbling.
Matrix pec fly: 85 x 15 x 4
Life Fitness seated row: 80 x 15 x 3; 80 x 12
Matrix leg extension: 70 x 15 x 4
Precor triceps extension: 50 x 15 x 4
Nautilus Nitro prone leg curl: 40 x 15, 30 x 15 x 3
Life Fitness arm curl: 40, 30, 30, 20 x 15; 30 x 10
Nautilus Nitro triceps extension (overhead-ish): 50 x 15, 12; 40 x 15 x 2
Matrix diverging lat pulldown: 60 x 15 x 4
Hammer Strength isolateral wide chest: 92 x 10, 110 x 10 x 3
Barbell shrug: 95 x 15 x 4
I was largely just trying stuff out. Some of the machines I used aren’t listed above because they sucked and I only did one set.
On the single-joint stuff I’ve resolved to do 4 sets of 15 with 1-minute rests, go as light as necessary, and put less emphasis on continually progressing. This was the first day of taking that approach, and it was a bit humbling.
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Afternoon cardio: Walked and jogged 5.28 miles in 1:09:45, averaging 4.54 mph. The hamstring felt the best so far since I resumed jogging. I was alternating between jogging 128 strides and walking 40 most of the way back. (128 strides works really well because it aligns with a 32-bar song in 4/4 time.)
Evening lifting:
Bench: 150 x 2 @8; 135 x 4, 5, 6, 4, 5, 6, 4, 5, 6 (45 total reps) @6-10 (last rep was super hard), 115 x 8, every 2.5 minutes
Squat: 165 x 5 x 8 @6-7, every 3 minutes
I expected major DOMS today because of all the higher volume work I did on Monday, but fortunately that didn’t materialize.
Evening lifting:
Bench: 150 x 2 @8; 135 x 4, 5, 6, 4, 5, 6, 4, 5, 6 (45 total reps) @6-10 (last rep was super hard), 115 x 8, every 2.5 minutes
Squat: 165 x 5 x 8 @6-7, every 3 minutes
I expected major DOMS today because of all the higher volume work I did on Monday, but fortunately that didn’t materialize.
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
In keeping with my resolution to do longer sets with lighter weights and shorter rests on one-joint stuff:
Hammer curls: 15s x 15 x 4
Lateral raises: 10s x 15 x 4
BB front raises: 22.5 x 15 x 4
Rear raises: 10s x 15 x 4
BB shrugs: 95 x 15 x 4
DB wrist curls: 10s x 15 x 4
Some of that was actually pretty dang hard!
Also did ab rollouts, 4 sets of 12
Cardio: Cycled 13.67 miles in 1:00:02. Average/normalized/max power: 125/134/448W. Average cadence: 94 rpm. I took it fairly easy and just tried to keep the rpms up. Now that I've done that a few times, my former norm of 100 rpm is starting to feel pretty natural again, but I can still produce more power at 80 rpm.
Hammer curls: 15s x 15 x 4
Lateral raises: 10s x 15 x 4
BB front raises: 22.5 x 15 x 4
Rear raises: 10s x 15 x 4
BB shrugs: 95 x 15 x 4
DB wrist curls: 10s x 15 x 4
Some of that was actually pretty dang hard!
Also did ab rollouts, 4 sets of 12
Cardio: Cycled 13.67 miles in 1:00:02. Average/normalized/max power: 125/134/448W. Average cadence: 94 rpm. I took it fairly easy and just tried to keep the rpms up. Now that I've done that a few times, my former norm of 100 rpm is starting to feel pretty natural again, but I can still produce more power at 80 rpm.
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Fri., Dec. 8, 2023:
At the usual In-Shape location:
Deadlift: 135 x 8, 175 x 6, 215 x 4, 255 x 3, 285 x 2, 315 x 1 @9.5; 245 x 3, 4, 5, 3, 4 (19 reps) @6-8, every 2.5 minutes
Hip abductor: 115 x 15 x 4
Biceps curl: 40 x 15 x 4
Hip adductor: 135 x 15 x 4
Seated triceps extension: 60 x 15 x 4
Quad extension: 85 x 15 x 4
Plate-loaded incline press: 70 x 10 x 4, 1.5-minute rests
Lat pulldown: 70 x 15 x 4
Hip flexor: 70 x 15 x 4
Plate-loaded row: 60 x 15 x 4
Hamstring curl: 55 x 15 x 4
1-minute rests on all of the above except deadlifts and the plate-loaded incline press
Sat., Dec. 9, 2023
Cardio: Walked and jogged 5.28 miles in 1:09:45, averaging 4.54 mph
Sun., Dec. 10, 2023
Cardio: Cycled 17.10 miles in 1:10:36, averaging 14.5 mph. Average/normalized/20-minute/max power: 139/154/164/474W.
Bench: 150 x 2 @9; 160 x 1 @9.5; 142.5 x 4, 2, 3, 4, 2, 3, 4, 2, 3 (27 total reps) @6-9, every 2.5 minutes
At the usual In-Shape location:
Deadlift: 135 x 8, 175 x 6, 215 x 4, 255 x 3, 285 x 2, 315 x 1 @9.5; 245 x 3, 4, 5, 3, 4 (19 reps) @6-8, every 2.5 minutes
Hip abductor: 115 x 15 x 4
Biceps curl: 40 x 15 x 4
Hip adductor: 135 x 15 x 4
Seated triceps extension: 60 x 15 x 4
Quad extension: 85 x 15 x 4
Plate-loaded incline press: 70 x 10 x 4, 1.5-minute rests
Lat pulldown: 70 x 15 x 4
Hip flexor: 70 x 15 x 4
Plate-loaded row: 60 x 15 x 4
Hamstring curl: 55 x 15 x 4
1-minute rests on all of the above except deadlifts and the plate-loaded incline press
Sat., Dec. 9, 2023
Cardio: Walked and jogged 5.28 miles in 1:09:45, averaging 4.54 mph
Sun., Dec. 10, 2023
Cardio: Cycled 17.10 miles in 1:10:36, averaging 14.5 mph. Average/normalized/20-minute/max power: 139/154/164/474W.
Bench: 150 x 2 @9; 160 x 1 @9.5; 142.5 x 4, 2, 3, 4, 2, 3, 4, 2, 3 (27 total reps) @6-9, every 2.5 minutes
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Squats: 175 x 4 x 6 @6, every 2.5 minutes
Hammer curls: 15s x 15 x 4
Lateral delt raise: 10s x 15 x 4
BB front raises: 22.5 x 15 x 4
Rear delt raises: 10s x 15 x 4
BB shrugs: 95 x 15 x 4
Ab rollouts: 4 sets of 12
Wrist curls: 15s x 15 x 3
Cardio: Walked and jogged 4.32 miles in 1:00:50, averaging 4.26 mph. My sore hamstring was hindering me until about midway but finally settled down.
Hammer curls: 15s x 15 x 4
Lateral delt raise: 10s x 15 x 4
BB front raises: 22.5 x 15 x 4
Rear delt raises: 10s x 15 x 4
BB shrugs: 95 x 15 x 4
Ab rollouts: 4 sets of 12
Wrist curls: 15s x 15 x 3
Cardio: Walked and jogged 4.32 miles in 1:00:50, averaging 4.26 mph. My sore hamstring was hindering me until about midway but finally settled down.
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Machines at the usual In-Shape (which I've pretty much decided to stick with after all), with 1-minute rests except where noted:
Shoulder press: 40 x 10, 50 x 10 x 2, 40 x 10
Lat pulldown: 70 x 15 x 2, 75 x 15, 80 x 15
Seated dip: 75 x 15 x 2, 80 x 15 x 2
Quad extension: 85 x 15 x 4
Hip abductor: 125 x 15 x 4
Biceps curl: 40 x 15 x 4
Seated triceps extension: 60 x 15 x 4
Hip adductor: 135 x 15 x 4
Plate-loaded incline press: 70 x 10, 10, 10, 9; last rest was 2 min., but still not enough to finish the last would-be set of 10
Leg press: 235 x 10 x 4
Seated row: 75 x 15 x 4
Later on:
Deadlift: 275 x 1 @8.5; 295 x 1 @9.5; 255 x 3 x 5 @7-8.5 and 205 x 8 x 2 @<6, every 2.5 minutes
Shoulder press: 40 x 10, 50 x 10 x 2, 40 x 10
Lat pulldown: 70 x 15 x 2, 75 x 15, 80 x 15
Seated dip: 75 x 15 x 2, 80 x 15 x 2
Quad extension: 85 x 15 x 4
Hip abductor: 125 x 15 x 4
Biceps curl: 40 x 15 x 4
Seated triceps extension: 60 x 15 x 4
Hip adductor: 135 x 15 x 4
Plate-loaded incline press: 70 x 10, 10, 10, 9; last rest was 2 min., but still not enough to finish the last would-be set of 10
Leg press: 235 x 10 x 4
Seated row: 75 x 15 x 4
Later on:
Deadlift: 275 x 1 @8.5; 295 x 1 @9.5; 255 x 3 x 5 @7-8.5 and 205 x 8 x 2 @<6, every 2.5 minutes
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Wed., Dec. 13, 2023
Cardio: Cycled 14.48 miles in 57.46, averaging 15.0 mph. Average/normalized/max power: 144/158/667W. Quads were a little sore from the previous day, but not too bad. Had an odd ache in my right forearm, maybe from wrist curls on two days earlier.
Thu., Dec. 14, 2023
Bench: 150 x 2, 3, 2, 3, 2, 3 , 2, 3 (20 reps) @7-9, every 2.5 minutes
Squat: 185 x 3, 1; 150 x 8 x 2, every 2.5 minutes
On squats I was planning to do a bunch more triples with 185, but on the second set my hips started hurting right away, so I racked it after one rep and just did a couple of sets with just 150. At least those lighter sets felt OK.
Cardio: Walked and jogged 5.28 miles in 1:10:45, averaging 4.5 mph
Cardio: Cycled 14.48 miles in 57.46, averaging 15.0 mph. Average/normalized/max power: 144/158/667W. Quads were a little sore from the previous day, but not too bad. Had an odd ache in my right forearm, maybe from wrist curls on two days earlier.
Thu., Dec. 14, 2023
Bench: 150 x 2, 3, 2, 3, 2, 3 , 2, 3 (20 reps) @7-9, every 2.5 minutes
Squat: 185 x 3, 1; 150 x 8 x 2, every 2.5 minutes
On squats I was planning to do a bunch more triples with 185, but on the second set my hips started hurting right away, so I racked it after one rep and just did a couple of sets with just 150. At least those lighter sets felt OK.
Cardio: Walked and jogged 5.28 miles in 1:10:45, averaging 4.5 mph
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Hammer curls: 15s x 15, 15, 15, 20
Lateral delt raises: 10s x 15 x 4
BB front raises: 22.5 x 15 x 4
Rear delt raises: 10s x 15 x 4
DB wrist curls: 10s x 15 x 4
DB reverse wrist curls: 10s x 15, 15, 8
BB shrug: 95 x 15 x 4
Ab rollouts: 12r x 4s
Chinup singles: 15, at intervals of 20-30 seconds
Lateral delt raises: 10s x 15 x 4
BB front raises: 22.5 x 15 x 4
Rear delt raises: 10s x 15 x 4
DB wrist curls: 10s x 15 x 4
DB reverse wrist curls: 10s x 15, 15, 8
BB shrug: 95 x 15 x 4
Ab rollouts: 12r x 4s
Chinup singles: 15, at intervals of 20-30 seconds
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Cardio: Hiked 3.64 miles in 1 hour 27 minutes with my wife.
Machines at the In-Shape:
Plate-loaded incline press (Precor): 70 x 10 x 4
Biceps curls: 40 x 15 x 4
Shoulder press: 45 x 15, 45 x 9, 35 x 10 x 2
Plate-loaded rows (Precor, pronated grip): 60 x 15 x 4
Hamstring curls: 55 x 15 x 4
Seated dips: 80 x 15 x 4
Hip abductors: 125 x 15 x 2, 95 x 10, 80 x 10, very slow (sore glute)
Seated triceps extensions: 60 x 15 x 4
Hip adductors: 135 x 15 x 4
Hip flexors: 70 x 15 x 4
Quad extensions: 85 x 15 x 4
Lat pulldowns: 80 x 15 x 4
Machines at the In-Shape:
Plate-loaded incline press (Precor): 70 x 10 x 4
Biceps curls: 40 x 15 x 4
Shoulder press: 45 x 15, 45 x 9, 35 x 10 x 2
Plate-loaded rows (Precor, pronated grip): 60 x 15 x 4
Hamstring curls: 55 x 15 x 4
Seated dips: 80 x 15 x 4
Hip abductors: 125 x 15 x 2, 95 x 10, 80 x 10, very slow (sore glute)
Seated triceps extensions: 60 x 15 x 4
Hip adductors: 135 x 15 x 4
Hip flexors: 70 x 15 x 4
Quad extensions: 85 x 15 x 4
Lat pulldowns: 80 x 15 x 4
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Sun., Dec. 17, 2023
Cardio: Cycled 40 minutes on the indoor trainer. Had the garage door open with rain pouring down, which is always nice. Did nine 20-second intervals at 2-minute intervals, with a 6-minute break between the 6th and 7th. Average/normalized/20-sec./max power: 105/173/502/565W. Max cadence was 129 rpm.
Mon., Dec. 18, 2023
Bench: 165 x 1 @8.5; 120 x 7 x 8 @6-9, every 2.5 minutes. The single with 165 felt pleasingly smooth.
Cardio: Cycled 40 minutes on the indoor trainer again. Did some simulated climbs (out of the saddle, biggest rear, rear brake applied) and some 1-minute and 10-second efforts. Average/normalized/1-minute/10-second/max power: 119/166/311/684/838W. No particular training agenda, just avoiding boredom. Watching video to create the illusion of riding on an imaginary island (i.e. Zwift) would probably be just as effective against the boredom, but it would be a lot more expensive.
Deadlift: 195 x 7 x 8 @<6, every 2.5 minutes
Overhead triceps extensions: 15 reps with 10s; 3 sets of 10 with a 25-lb. plate
Cardio: Cycled 40 minutes on the indoor trainer. Had the garage door open with rain pouring down, which is always nice. Did nine 20-second intervals at 2-minute intervals, with a 6-minute break between the 6th and 7th. Average/normalized/20-sec./max power: 105/173/502/565W. Max cadence was 129 rpm.
Mon., Dec. 18, 2023
Bench: 165 x 1 @8.5; 120 x 7 x 8 @6-9, every 2.5 minutes. The single with 165 felt pleasingly smooth.
Cardio: Cycled 40 minutes on the indoor trainer again. Did some simulated climbs (out of the saddle, biggest rear, rear brake applied) and some 1-minute and 10-second efforts. Average/normalized/1-minute/10-second/max power: 119/166/311/684/838W. No particular training agenda, just avoiding boredom. Watching video to create the illusion of riding on an imaginary island (i.e. Zwift) would probably be just as effective against the boredom, but it would be a lot more expensive.
Deadlift: 195 x 7 x 8 @<6, every 2.5 minutes
Overhead triceps extensions: 15 reps with 10s; 3 sets of 10 with a 25-lb. plate
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Tue., Dec. 19, 2023
Cardio: Walked and jogged 5.0 miles in 1:05:35
Wed., Dec. 20, 2023
OHP: 75 x 2 @7; 60 x 10, 10, 9, 6 @7-9, every 2.5 minutes
Squats: Started warming up (45 x 8, 85 x 6, 125 x 5); left knee started hurting, so I stopped.
Later on my knee quit hurting after a little twisting maneuver that seemed to pop whatever was loose back into place, but by that time I’d lost interest. Gotta get some Christmas stuff done!
Cardio: Walked and jogged 5.0 miles in 1:05:35
Wed., Dec. 20, 2023
OHP: 75 x 2 @7; 60 x 10, 10, 9, 6 @7-9, every 2.5 minutes
Squats: Started warming up (45 x 8, 85 x 6, 125 x 5); left knee started hurting, so I stopped.
Later on my knee quit hurting after a little twisting maneuver that seemed to pop whatever was loose back into place, but by that time I’d lost interest. Gotta get some Christmas stuff done!
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Bench: 160 x 1 @8.5; 110 x 8 x 3 @<6
I’ve had a cold, featuring colorful phlegm and the whole nine yards, for the last 8 days. I’m still not completely out of the woods, but decided I was ready to try working out a little. It didn’t really feel very good, but it’s a start.
I’ve had a cold, featuring colorful phlegm and the whole nine yards, for the last 8 days. I’m still not completely out of the woods, but decided I was ready to try working out a little. It didn’t really feel very good, but it’s a start.
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Deadlift: 135 x 6, 175 x 5, 215 x 4, 255 x 3, 275 x 1; 295 x 1 @8.5; 195 x 6, 5, 5 @<6
Also walked a mile. My cold has been improving some, but I’m still hacking around.
Also walked a mile. My cold has been improving some, but I’m still hacking around.
-
JimRiley
- Registered User
- Posts: 1280
- Joined: Sat Sep 23, 2017 11:51 am
- Location: <x(t), y(t), z(t), t>
- Age: 69
Re: Staving off the decline, part deux
Wed., Jan. 3, 2024
OHP: warmups (45 x 6, 45 x 8, 55 x 6, 65 x 4, 75 x 2); 62.5 x 5 x 7 @<6-7, every 2.5 minutes
Thu., Jan. 4, 2024
Cardio: Cycled 6.81 miles in 30:14, averaging 13.5 mph. Average/normalized/max power: 128/139/370W.
Fri., Jan. 5, 2024
Squats: warmups (45 x 8 x 2, 85 x 7, 125 x 5, 165 x 3); 155 x 5 x 5 @6, every 2.5 minutes
Found out today (confirmed, really, as I was already just about certain) that my cold has transitioned to a sinus infection. At least I'm feeling pretty decent aside from the localized symptoms, but squatting this evening was surprisingly hard despite the minimal intensity and volume. Anyway, for now I’m going to just try and do some sort of light workout for about a half hour each day and see how that goes.
OHP: warmups (45 x 6, 45 x 8, 55 x 6, 65 x 4, 75 x 2); 62.5 x 5 x 7 @<6-7, every 2.5 minutes
Thu., Jan. 4, 2024
Cardio: Cycled 6.81 miles in 30:14, averaging 13.5 mph. Average/normalized/max power: 128/139/370W.
Fri., Jan. 5, 2024
Squats: warmups (45 x 8 x 2, 85 x 7, 125 x 5, 165 x 3); 155 x 5 x 5 @6, every 2.5 minutes
Found out today (confirmed, really, as I was already just about certain) that my cold has transitioned to a sinus infection. At least I'm feeling pretty decent aside from the localized symptoms, but squatting this evening was surprisingly hard despite the minimal intensity and volume. Anyway, for now I’m going to just try and do some sort of light workout for about a half hour each day and see how that goes.